Dizzneyland

Trent taking in that Fall air.

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS continues this week! No classes Friday afternoons for the next 5 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

A. back squat: 5 x 5 (75-85%)

B. 4 rounds for time:

20 pullups
20 GHD situps
20 cal AB

 

 

CSPORT

For time:

100 lunges
90 situps
80 squats
70 KBS
60 pushups
50 pullups
40 cal assault bike
30 cal row
20 burpee box jumps
1 min accumulated in hollow body rock

*Mix up the order as needed

 

one liners

20.2 going down

 

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS continues this week! No classes Friday afternoons for the next 5 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

A. 3 sets
5 reps heavy bench press
10 pushups AFAP

*rest 3 min bt sets

B. For time:

25 burpees

then,

5 rounds of

10 hang power clean & jerks (115/75)
1 suicide liner (5-10-15-20yds)

then,

25 burpees

 

 

CSPORT

For time:

100 lunges
90 situps
80 squats
70 KBS
60 pushups
50 pullups
40 cal assault bike
30 cal row
20 burpee box jumps
1 min accumulated in hollow body rock

*Mix up the order as needed

 

Post Point Two

Just hangin’ on a Saturday.

 

 

Stuff you’ll prob want to know…

  • WE ARE (STILL) CROSSFIT CADENCE! In case you don’t pre-date the RPM era… just a reminder that our official CrossFit Affiliate name is “CrossFit Cadence”.  So when you register for the OPEN, select Cadence as your affiliate.
  • FRIDAY NIGHT LIGHTS continues this week! No classes Friday afternoons for the next 5 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

A. power clean: 1.1 x 5; rest 2-3 min

B. 3 rounds for time:

400m run
21 KBS (53/35)
12 box jump-overs (24/20)

 

 

CSPORT

A. 15, 12, 9, 6, 3
Burpees
Goblet squats

400m run

B. 15, 12, 9, 6, 3
Ab wheels
Seated OH press

400m run

C. 15, 12, 9, 6, 3
Cal Bike
Wall balls

400m run

D. 15, 12, 9, 6, 3
DB ground to OH
:45 plank each round

20.2

Niner’s-Rams, Packers-Bears, and Mike-Nick…

 

 

Stuff you’ll prob want to know…

  • WE ARE CROSSFIT CADENCE! In case you don’t pre-date the RPM era… just a reminder that our official CrossFit Affiliate name is “CrossFit Cadence”.  So when you register for the OPEN, select Cadence as your affiliate.
  • FRIDAY NIGHT LIGHTS continues this week! No classes Friday afternoons for the next 5 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

20.2

AMRAP in 20 min

4 DB thrusters (50/35)
6 T2B
24 double unders

 

 

CSPORT

A. 20.2- AMRAP in 20 min
4 thrusters
6 toes 2 bar
24 double unders

B. AMRAP in 20 min
200m row
10 bench press
200m run
25 sit ups

 

gettin chippy

A man and his kettlebells..

 

 

Stuff you’ll prob want to know…

  • WE ARE CROSSFIT CADENCE! In case you don’t pre-date the RPM era… just a reminder that our official CrossFit Affiliate name is still “CrossFit Cadence”.  So when you register for the OPEN, select Cadence as your affiliate.
  • FRIDAY NIGHT LIGHTS continues this week! No classes Friday afternoons for the next 5 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

A. 3 rounds not for time
20yds handstand walk
30yds double KB rack carry (no running or speed walking)

B. For time:
50 cal AB
50 alt DB snatches
50 wall balls
50 HR pushups
50 pullups

 

 

CSPORT

A. Alternating TABATA x 6 rounds
Push ups
Body Rows
RDL
Plank

B. AMRAP in 12 min
400m run
21 KBS
12 pull ups

C. AMRAP in 12 min
10 DB hang squat clean
10 FLE split squats
200m row

D. 3 sets:
15 side bends per side
20 sit ups

sequential

Sandbags and sunrise.

 

 

Stuff you’ll prob want to know…

  • WE ARE CROSSFIT CADENCE! In case you don’t pre-date the RPM era… just a reminder that our official CrossFit Affiliate name is still “CrossFit Cadence”.  So when you register for the OPEN, select Cadence as your affiliate.
  • FRIDAY NIGHT LIGHTS starts this week! No classes Friday afternoons for the next 5 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction. We’ll be giving away RPM gift cards for each week’s best performances too!  Okay see you Friday!

 

 

CROSSFIT

A. snatch: 2 reps EMOM for 10 min

B. AMRAP in 20 min:

10 toes to bar
10 triple-unders
15 weighted abmat situps (45/25)
15 no-pushup burpees
20 OH plate lunges (45/25)
200m run

 

 

CSPORT

A. 3 rounds:
20 OHS
20 Burpees

20 Bench press

B. 3 rounds:
400m run
20 strict press
20 weighted sit ups

C. 3 rounds:
400m row
1 min plank
10 knees 2 elbows

bell air

Stable is able.

 

 

Stuff you’ll prob want to know…

  • WE ARE CROSSFIT CADENCE! In case you don’t pre-date the RPM era… just a reminder that our official CrossFit Affiliate name is still “CrossFit Cadence”.  So when you register for the OPEN, select Cadence as your affiliate.
  • FRIDAY NIGHT LIGHTS starts this week! No classes Friday afternoons for the next 5 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction. We’ll be giving away RPM gift cards for each week’s best performances too!  Okay see you Friday!

 

 

CROSSFIT

S&P Cycle: on break for the OPEN – we will still do some strength work, just not on the reg rotating schedule.

A. jerk: to a heavy single

B. 4 rounds for time:

20 KBS
15 KB step ups
15 cal assault bike

 

 

CSPORT

A. 1 min @ each, x 3 rounds
Wall Balls
Jump Rope
Plank

B. AMRAP in 10 min
KBS: 3, 6, 9, 12…
Push ups: 3, 6, 9, 12…
200m run each round

C. AMRAP in 10 min
20 weighted lunges, 10 per leg
15 body rows
200m row

D. 4 sets:
15 russian twists per side
10 back ext.

Hit n run

So many pullups.

 

 

Stuff you’ll prob want to know…

  • THE OPEN STARTS TODAY!  Register now!  There is no better way to add a little juice to your training. You do NOT need to be a competitive athlete to do this… in fact, you know what the hardest thing about the OPEN is?  Actually posting a score for all 5 weeks.  So there.  That’s your challenge.  Register and see if you can perform the workout and post a score for all 5 weeks.  Doesn’t matter if it’s scaled or Rx. Just get it done.
  • WE ARE CROSSFIT CADENCE! In case you don’t pre-date the RPM era… just a reminder that our official CrossFit Affiliate name is still “CrossFit Cadence”.  So when you register for the OPEN, select Cadence as your affiliate.
  • FRIDAY NIGHT LIGHTS starts this week! No classes Friday afternoons for the next 5 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction. We’ll be giving away RPM gift cards for each week’s best performances too!  Okay see you Friday!

 

 

CROSSFIT (Post your 20.1 score by 5pm!) 

S&P Cycle: on break for the OPEN – we will still do some strength work, just not on the reg rotating schedule.

A. Back squat: to a heavy double

B. 3-6-9-12-15-18-21 rep rounds for time:

pullups
bench press (135/95)
front squat (135/95)

*100m run penalty any time you break a set on any of the movements in any round. So if every set is done unbroken you don’t need to run at all.

 

 

CSPORT

A. 4 sets:
10 bulgarian split squats, per leg
15 skull crushers

B. 4 sets:
10 kneeling SA arnold press, per arm
15 side bends

C. 4 rounds:
400m run or row
10 thrusters
15 box jumps
20 sit ups

just move

20.1 going down!

 

 

Stuff you’ll prob want to know…

  • THE OPEN STARTS TODAY!  Register now!  There is no better way to add a little juice to your training. You do NOT need to be a competitive athlete to do this… in fact, you know what the hardest thing about the OPEN is?  Actually posting a score for all 5 weeks.  So there.  That’s your challenge.  Register and see if you can perform the workout and post a score for all 5 weeks.  Doesn’t matter if it’s scaled or Rx. Just get it done.
  • WE ARE CROSSFIT CADENCE! In case you don’t pre-date the RPM era… just a reminder that our official CrossFit Affiliate name is still “CrossFit Cadence”.  So when you register for the OPEN, select Cadence as your affiliate.
  • FRIDAY NIGHT LIGHTS starts this week! No classes Friday afternoons for the next 5 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction. We’ll be giving away RPM gift cards for each week’s best performances too!  Okay see you Friday!

 

 

CROSSFIT (First Open workout is live!) 

S&P Cycle: on break for the OPEN – we will still do some strength work, just not on the reg rotating schedule.

A. Bar muscle up practice 15-20 min

B. 8 rds Tabata at each
abmat situps
reverse alt lunges
HR pushups
cal row

*do them in any order

 

CSPORT

A. AMRAP in 20 min
400m run
1 attempt AMRAP UB k2e
400m row
25 sit ups

B. AMRAP in 20 min
10 OHS
15 cal bike
20 lunges, 15 per leg
1 lap farmer carry

20.1

CrossFit subathing.

 

 

Stuff you’ll prob want to know…

  • THE OPEN STARTS TODAY!  Register now!  There is no better way to add a little juice to your training. You do NOT need to be a competitive athlete to do this… in fact, you know what the hardest thing about the OPEN is?  Actually posting a score for all 5 weeks.  So there.  That’s your challenge.  Register and see if you can perform the workout and post a score for all 5 weeks.  Doesn’t matter if it’s scaled or Rx. Just get it done.
  • WE ARE CROSSFIT CADENCE! In case you don’t pre-date the RPM era… just a reminder that our official CrossFit Affiliate name is still “CrossFit Cadence”.  So when you register for the OPEN, select Cadence as your affiliate.
  • FRIDAY NIGHT LIGHTS starts this week! No classes Friday afternoons for the next 5 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction. We’ll be giving away RPM gift cards for each week’s best performances too!  Okay see you Friday!

 

 

CROSSFIT (First Open workout is live!) 

S&P Cycle: on break for the OPEN – we will still do some strength work, just not on the reg rotating schedule.

20.1

10 rds for time
8 G2O (95/65)
10 bar facing burpees

 

CSPORT

A. 20.1 10 rounds, 15 min cap

8 DB ground to OH
10 burpees 

B. 21-15-9

Body rows
GHD sit ups 
400m run 

C. 21-15-9

Push ups
KBS 
400m run 

D. 21-15-9

cal bike
box jumps